Diet For Pregnant Women
                     Healthy Diet For 
Pregnant Women
Lifebun.com
Folic Acid
• It helps prevent condition such as spins Bifida and other 
neural tube defects.
• Women who are trying to have a baby should take a 
daily vitamin supplement containing 400 micrograms of 
folic acid per day at least one month before getting 
pregnant.
• During pregnancy folic acid dose is exceeded by 600 
micrograms per day.
Sources Of Folic Acid
• Green vegetables- broccoli, Brussels, sprouts and 
Spinach.
• Beans and peas.
• Some fruits- oranges.
• Yeast and malt extract.
Iron and Vitamin C
• Pregnant women need 27 grams of iron a day, which is 
double the amount needed in non- pregnant women.
• Getting too little iron during pregnancy can lead to 
anemia, fatigue, increase the risk of infection in 
mother.
• There is also a high risk of preterm delivery, low birth 
weight baby, stillbirth and newborn death.
Sources Of Iron
• Red meat- beef, lambs, pork.
• Chicken.
• Fishes- salmon, tuna.
• Egg yolk.
• Pulses- beans, peas, and lentils.
• Dried fruits- prunes and apricots.
• Green vegetables- broccoli, spinach and kale.
• Some whole-grain cereals.
Sources Of Vitamin C
• Citrus fruits- oranges, kiwis, berries
• Potatoes
• Green vegetables- broccoli, Brussels, sprouts
• Tomatoes
Calcium
• Calcium supplementation in pregnancy has been 
associated with reducing the risk of pregnancy-induced 
hypertension especially in a person with low basal 
calcium intake.
• Pregnant women require 1200-1400 micrograms per 
day.
• Your body can’t create atomic number 20, so you need 
to get it from food or supplements.
Sources of Calcium
• Dairy products- cheese, milk, yogurt
• Fortified soymilk
• Juices
• Tofu
• Soybeans
• Broccoli, kale, beans
• Soynuts
Vitamin D
• Vitamin D is known to important for regulating and 
absorbing calcium and phosphorus in the body.
• Vitamin D deficiency during pregnancy leads to 
gestational diabetes, increase the risk of infections 
and c- section.
• Hence pregnant women should take 10 micrograms 
of vitamin D per day.
Sources Of Vitamin D
• Salmon
• Cod liver oil
• Canned tuna
• Oysters
• Shrimp
• Egg yolk
• Mushrooms
• Fortified foods
• Cow milk
• Soy milk
• Cereal and oatmeal
Iodine
• Iodine is essential for healthy brain development in a 
fetus.
• Deficiency of iodine during pregnancy can lead to 
hypothyroinaemia and increase TSH in infants.
• A woman’s iodine requirements increase during 
pregnancy to ensure adequate supply to the fetus.
• Iodine requirement increases by 50% during pregnancy.
Sources Of Iodine
• Seaweed
• Iodized salt
• Dairy products
• Fish
Proteins
• Protein requirements for pregnant women can range 
from 40 grams to 70 grams per day.
• A healthy intake of supermolecule throughout 
maternity supports your baby's growth and helps 
their speedily multiplying cells to operate usually.
• Deficiency of protein during pregnancy can lead to 
low birth weight and prematurity.
Sources Of Proteins
• Lean meats
• Poultry
• Milk
• Fish
• Dried beans
• Lentils
• Cheese
• Eggs
• Quinoa- known as “complete protein”, it includes all the essential amino 
acids.
Zinc
• Zinc is essential for normal immune function.
• Zinc supplementation during pregnancy reduces the 
incidence or the severity of the maternal infection 
and also lower the risk of preterm births.
Sources Of Zinc
    Chicken, turkey, ham, shrimp, crab, oysters, meat, 
fish, dairy products, beans, peanut butter, nuts, 
sunflower seeds, ginger, onion, bean, wheat, rice, 
cereals, eggs, lentils, and tofu.
Fibers
• Women have a high risk of developing constipation 
during pregnancy.
• Eating plenty of fiber during pregnancy reduces the 
risk of or severity of hemorrhoids.
• Fiber also found to be beneficial and reducing the 
risk of pre-eclampsia and regulate blood pressure 
which may protect you from gestational diabetes.    
Sources Of Fibers
• Fruits- apple, raspberry, pear.
• Vegetables- broccoli, peas, artichokes.
• Whole grains- brown rice, cooked barley.
• Legumes- black beans, chickpeas, lentils.
Omega 3 And Omega 4 Fatty Acids
    Fatty acids are essential during pregnancy as it helps 
developing baby’s brain and improves retinal 
development.
Sources Of Omega 3 And 
Omega 4 Fatty Acids
• Oily fish- herring, mackerel, salmon, sardines and 
trout.
• Vegetable oils- rapeseed (canola), flaxseeds, linseed 
and walnut.
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